A kitchen makeover involves surveying your kitchen setup. This survey helps to identify the presence of high and low quality foods, time-saving food prep appliances and convenient food storage systems. In addition, you will be able to identify high calories/processed foods that can trigger overeating as well as options for replacement with more nutrient dense alternatives. There are four components …

There are five simple habits combined with superfood recommendations that can naturally lead to: Improvements in calorie control Optimal nutrient timing and; Better food selection The Five Habits: Eat slowly and stop when you are 80% full Eat protein dense foods with each meal Eat vegetables with each meal For fat loss, eat the majority of starchy carbohydrates after exercise …

Background Trigger points, are hyper-irritable knots located in soft tissues (e.g. muscles and fascia). They are characterized by palpable nodules in bands of muscle fibers with characteristic referred pain patterns to broader areas, sometimes distant from the trigger point itself. Many manual therapists (e.g. chiropractors, physical therapists and massage therapists) focus on identifying trigger points as a source of musculoskeletal pain, …

While eating less and exercising more is the standard approach to weight loss, it is important to recognize that our bodies are complicated and there is more to weight management than balancing an energy equation. If you have been having difficulty losing weight, try these evidence based tips. They may be just what you need to shed those stubborn pounds. Use …

Your body is hardwired genetically to move and exercise in order to achieve optimum health. Exercise is a direct switch to turning on the genes that regulate higher order functions of your brain and body. You can increase your mental energy, prevent disease and lengthen your lifespan through exercise. This week’s blog takes a look at 10 beneficial effects of …

Historically, the general consensus has been that obesity occurs because energy intake exceeds energy expenditure. The reality, however, is that obesity is a multifactorial and complex disease. The aetiology goes beyond the oversimplified energy equation, and ultimately involves the interaction between genes and our environment, chemicals that can disrupt the endocrine system and lifestyle factors such a diet and activity. …

Going on the road doesn’t have to mean taking a vacation from healthy eating. A little preparation and investigation can go a long way. Here are five tips to help you eat healthfully while you’re traveling or vacationing this summer and year-round: 1. Healthy eating should start where you stop. When you are on the road, refrain from …

Synergistic Dominance is the neuromuscular phenomenon that occurs when synergistic muscles take over the function of a weak or inhibited prime mover (The muscle considered primarily responsible for generating a specific movement). Prime movers are designed to move a joint in a particular direction. These muscles require synergistic muscles to help control the movement. A synergist muscle is a …

Anti-Inflammatory Smoothie Recipe For Inflammation, Pain and Tissue Healing Do you have pain, heal slowly or take long to recover after exercise? Try this smoothie daily for a month and see how you feel. You may be able to drink your pain away. Combine 1 cup water 1 cup Berries (I like Costco Organic Frozen mix) 1 cup Pineapple 1 …

William Sheldon, PhD, MD, introduced the concept of somatotypes in the 1940s. Sheldon asserted that there were three primary categories to which people could be assigned based on the extent to which their bodily physique conforms. We are all born with an inherited body type based on skeletal frame and body composition. Most people are combinations of the three primary …